[Hoyt]

I ain't gonna lie... I'm a fat kid. And I'm getting tried of it. I want to start down the path of a healthier lifestyle and to loose weight. I know what needs to be done but just don't know where to start.

What are some good starters to get me off dead center?

[RaihaX]

start cooking your own meal and calorie count and have the right macros ( read up on it ).

Personally I did no carb (keto diet) for about 6 months then went to a more balanced diet.

I also trained for a marathon

80% diet and 20% exercise I say.

Lost 28kg last year

[issabmw]

What do you eat and what do you do everyday. A summary will help us round something to your lifestyle.

Its a scale. If you want to eat like a man, you have to burn like a man. If you are comfortable with portioning, you're not in the hole as much.

Develop an interest for cooking healthy but delicious meals. Its not hard at all. Its on the more expensive side, but worth it in the long run.

Give us a summary and we can get started here

[Hoyt]

My main problem is that I travel a lot for work which leads me to eat mostly un-healthy meals at fast food joints and chain restaurants. I'm always trying to eat as healthy as I can while I'm on the road but sometimes it's not possible. During the summer months I'm outdoors working around the house, playing golf, taking care of the cars and whatever else I can to to keep active. BUT, since Winter is coming I getting a little worried about not being as active.

I know the best way is to get started with a good diet and exercise, but to be honest, I just don't know where to start.

[shay2nak]

1) no more fast food
2) no more sodas
3) no candy/chocolate
---
4) run your ass off
----
5) light weight, high rep exercises.

[RaihaX]

Originally Posted by shay2nak

1) no more fast food
2) no more sodas
3) no candy/chocolate
---
4) run your ass off
----
5) light weight, high rep exercises.

Not to start a debate but I never believed in light weight, high rep... only heavy weight and 8-12 rep exercise! IMO

[Quick6EF]

Leangains.com


Please please please research (from PubMed) all advice you find online. This subsection is full of people giving debunked methods to lose weight. They create unhealthy mindsets, ie. don't ever eat chocolate and lift high reps.'

It's simple - your daily caloric intake is higher than what your body requires, so it is getting stored as fat (also, it seems you do not have an exercise routine). Calculate what you your average daily intake looks like in calories, protein, CHO, and fat. Please post back here. I do not care what foods you ate, so dont bother posting that, just the numbers.

We'll start there.

[Quick6EF]

And please do not do Keto; its a miserable diet and follows nothing but minimizing CHO from one's diet. There is no magic pill (diet), it comes down to calories; plus carbs are delicious (veggies, milk, grains, etc).

[Bimmer84]

When I lift, I do 15-12-10-8 reps, adding more weight each set. This way, you get the low weight/high rep (for cutting), mixed with the high weight/low rep (for muscle gain). It has always worked the best for me.

Also, on the go, I eat a lot of tuna fish. Make some sandwiches and take them with you if you can. High in protein, and very low in fat. I make mine with Miracle Whip and Relish, and it never gets old...

[RaihaX]

Originally Posted by Quick6EF

Please please please research (from PubMed) all advice you find online. This subsection is full of people giving debunked methods to lose weight. They create unhealthy mindsets, ie. don't ever eat chocolate and lift high reps.'

+1 do your own research.

Nothing wrong with Keto - do whatever works for you (I tried all kind of diet method and in the end i just did what works for me and it all comes down to ins and out though macro is important to keep your muscles!). I actually don't mind not eating carbs and get to eat fatty food instead

Originally Posted by Bimmer84

When I lift, I do 15-12-10-8 reps, adding more weight each set. This way, you get the low weight/high rep (for cutting), mixed with the high weight/low rep (for muscle gain). It has always worked the best for me.

That is what I do too - just never understood people that do 50 reps a set of like 5kg dumbbell

[Quick6EF]

Originally Posted by RaihaX

1 do your own research.

Nothing wrong with Keto - do whatever works for you (I tried all kind of diet method and in the end i just did what works for me and it all comes down to ins and out though macro is important to keep your muscles!). I actually don't mind not eating carbs and get to eat fatty food instead

You enjoyed going though ketosis? I highly doubt that.

I'm glad you saw results, but for someone who understands weight loss/gain comes down to calories in/out, what is your reasoning behind eliminating CHO?

[RaihaX]

Originally Posted by Quick6EF

You enjoyed going though ketosis? I highly doubt that.

I'm glad you saw results, but for someone who understands weight loss/gain comes down to calories in/out, what is your reasoning behind eliminating CHO?

I may have not enjoy it the first few weeks but after a while it didn't bother me and I got to eat a lot of fatty food for my macro.

I suppose I saw a lot of results when I did keto but when I look back on it now is because that was when I saw great result. If I were to do it all over again I am sure I could have the same result having a 30/30/40 diet.

That is why I stopped keto and tried a normal diet and I was still seeing results.

I guess what I was trying to say is that if you do keto and it works and it motivates you to keep going why not do it! Even if its a placebo effect it will help lose weight mentally!

Hope that make sense

[Malfunction]

As corky as this sounds I would suggest you do a program. Maybe P90X. It has all you need to get started. It has a diet plan and workout plan.

It will be tough, but if you commit to do it for 90 days, and follow the plan, you will be a different person. It did wonders for me.

I also travel for work, and there is always a healthy option.

[Weird Side Effect]

Not too sure how helpful my story will be, but I will tell you anyway.


I was in really great shape when I was in high school and up until about 22. I started having some health issues, which later turned out to be a rare blood disorder. I then discovered that I had a heart problem, so my activity slowed down greatly. For years I didnt do much, activity wise. I still ate well, but ended up gaining a good 30 pounds or so over the course of several years. My doctors finally got me my blood disorder and heart problem under control and I was given the OK to start working out if I chose.

I am 30 now, but didnt start working out again until about 8 months ago. For the first month I kept track of what I was eating and my workouts. I only drank water (lots of it), I didnt eat past 7 if possible (and if I did, it was something light) and I made sure my portions were small. I also ate 6 times a day. I started eating lots of protein and watching my carb intake; more-so when it came to bread. Im Italian, so we tend to go overboard on eating bread. lol

I started out riding my bike for 30-45 mins a day for cardio and heavy weights for an hour for 6 days a week; one rest day. I lost 20 pounds that first month. I was 190 when I started and went to 170. I was shocked. I felt so much different, and looked it as well. The second month in, I decided to change it up a little. I started eating more protein and changed up my weight lifting a little. A long with still riding my bike, I decided to do Tae Bo every other day.

For the most part, Ive stuck with that routine and my results have really impressed me. It was hard, but it has been worth it.

Good luck!

Note: Eat healthy, but make sure to workout too. No candy, soda, fast-food etc... and LOTS of water. You can have a "cheat day" every 2 weeks or so, having a meal you are really craving, but dont go over-board. <--- This will make it a little easier. Also, dont over od it on working out. Do what is comfortable for you. And just remember, you will not lose the weight or gain the muscle over-night. It WILL take some time.

[just4kickz]

Originally Posted by RaihaX

Not to start a debate but I never believed in light weight, high rep... only heavy weight and 8-12 rep exercise! IMO

8-12 rep is high rep to me haha 1-3 rep is low to me

[just4kickz]

Originally Posted by Quick6EF

You enjoyed going though ketosis? I highly doubt that.

I'm glad you saw results, but for someone who understands weight loss/gain comes down to calories in/out, what is your reasoning behind eliminating CHO?

+1 you do know that if you cut off carbs completely, you also start to lose muscle because fat cannot be transformed to glucose, but amino acids can. guess what runs solely on glucose? your brainnn.

[Chadd]

Im no expert but I would say diet is key.
Get a Dietician to help you plan some menus.
Then get a personal trainer.

Oh yeah and lay off the chocolate cake.

[saeedg48]

one tip - don't diet by eating less. focus on eating and being healthy and you will lose weight. start off w the elliptical. then move to bike, then treadmill. no weight for the first month of training.. swim as much as you can if you can..
start slow at the gym but do you homework @ home by eating HEALTHY.

[MPBK]

Originally Posted by RaihaX

Not to start a debate but I never believed in light weight, high rep... only heavy weight and 8-12 rep exercise! IMO

That's for building muscle mass.
He wants to burn calories and lose weight.
I wouldn't say light weight... I'd say as high a weight as you can to achieve high reps (like 20 reps or more, depending on the exercise).

[RaihaX]

Originally Posted by MPBK

That's for building muscle mass.
He wants to burn calories and lose weight.
I wouldn't say light weight... I'd say as high a weight as you can to achieve high reps (like 20 reps or more, depending on the exercise).

Op do your research properly, visit bodybuilding forums and read up.

A lot of broscience here

[MPBK]

Originally Posted by RaihaX

Op do your research properly, visit bodybuilding forums and read up.

A lot of broscience here

if you're referring to your misguided recommendation, broscience for sure.
it's a well known fact that medium weight and high reps burn fat and tone the muscles. There's no argument on that point.

[aarwilli]

Originally Posted by RaihaX

Not to start a debate but I never believed in light weight, high rep... only heavy weight and 8-12 rep exercise! IMO

Agreed! No such thing as so called "lean muscle" that low weight high rep is "supposed" to build.